Our mental health and wellbeing has physical, psychological and social elements. The robustness of our mental health will determine the way we feel, think and behave each day. It contributes to our decision making processes, our ability to relate to others and significantly shapes the way we see our world.   

Consider these Attitude tips:

• Be kind to yourself and be kind to others
• Smile at yourself when you look in the mirror in the morning. You can make that person you see happy or sad. Remember it takes more muscles to frown that to smile.
• Take responsibility and set your course
• Set goals and plan rewards
• Move with purpose, ensure what you are about to do will help achieve your goals
• Extend yourself daily and learn something new
• Create daily routines and stick to them (make your bed, tidy your desk, walk the dog, do the dishes)
• See your setbacks as an opportunity to grow
• Know your self-worth, don’t let others pull you down
• Surround yourself with people who have similar goals and engage in positive talk
• Avoid media that you know leaves you feeling unsettled
• Read stories that inspire you to achieve your goals
• If you are afraid or upset, share your feelings with someone you can trust
• Laugh, laugh at yourself. Don’t take yourself or life too seriously
• Forgive others, it will liberate your mind to focus on your next adventure
• Turn negative thoughts about yourself into positive thoughts
• Meditate on 5 things you are truly grateful for at the end of each day

An effective method for calming the body is through controlled breathing. Focusing on controlled, rhythmical breathing when you are at rest, walking, running or exercising, ensures adequate oxygen is circulated to all living cells in the body. Physiological changes occur when we breathe deeply and rhythmically. These changes include lowered blood pressure and heart rate, reduced levels of stress hormones in the blood, prevention of lactic acid build-up in muscle tissue, balanced levels of oxygen and carbon dioxide in the blood, enhanced immune system function, increased physical energy and balanced emotional wellbeing.

Some great Air tips:

• Sit up straight or stand up tall to expand the chest
• Breathe through your nose to help engage the diaphragm and fill your lungs with oxygen
• Learn to breathe slowly and rhythmically
• Breathe rhythmically when walking
• Breathe in for 4 counts and out for 8
• On the out breath, purse your lips and relax your face, jaw, shoulders and stomach muscles
• Try to remember to use breath to calm your emotions when you are upset
• Exercise helps develop core muscles to help with diaphragmatic breathing
• Swimming helps to expand the lungs
• Avoid smokey or stale air environments
• Position healthy indoor plants in your home
• Keep rooms well ventilated
• Go outside and seek out fresh air regularly

Medical researchers believe there is a high level of awareness in the community around people knowing they should eat less fattening foods and exercise more. The challenge lays in uncovering why we often find it hard to act on this knowledge.

Metaphorically, it is like we are walking up hill or swimming against the current in a river.  There are survival messages in our brain that prioritise our desire for foods containing fats, salts and sugars. Unfortunately, most take-away or highly processed foods are laden with these 3 very desirable ingredients. There are also messages ensuring we conserve energy. This is why we prefer to sit rather than stand, walk rather than run. Learning the art of making healthy food choices will therefore be a daily rational, intelligent exercise that will take thought, patience and practice.  

Some important Nutrition tips: 

• Pause before you eat and consider the nutrients and care gone into preparing your good
• Give thanks for your meal
• Eat lots of fresh fruit and vegetables
• Eat protein rich foods to fuel the brain
• Limit sweets and avoid fatty take-away foods
• Create special ‘sweet days’ for celebrations and stick to smaller portions
• Don’t follow everyone else’s example, learn to listen to your own body
• Chew your food slowly  until it is like baby food
• Take care of your gut health by eating yoghurt, fermented foods
• Choose wholegrain over refined grains
• Plan your meals in advance
• Don’t shop when you are hungry
• Carry snacks like nuts and dried fruit to avoid getting too hungry
• Fast from time to time, e.g. miss a meal
• Go for a walk or a gentle stroll after a main meal
• Remember poor food choices can make you feel irritable, lethargic, hyperactive and even aggressive, while good food choices improve clarity of thinking, energy levels, moods, behavior and conversation 

Just as the green leaves in plants utilise the energy from sunlight for growth, our skin converting sunlight to Vitamin D in the body is essential for growth, strengthening teeth and bones, improving the quality of our hair and nails, heating your body, increasing circulation and enhancing a sense of wellbeing. A sunny person is  warm, happy and resilient. 

Some smart Sunshine tips:

• Be SunSmart always!
• Remember – shade, hat, sunscreen, sunglasses, clothing, time of day and water
• Sun safe times are early in the morning and late in the afternoon
• Sunshine helps to produce vitamin D in our body which strengthens our bones, teeth, hair and protects our skin
• Sunshine improves our mood.  Seek out sunshine during the winter months.
• See a doctor if you have concerns about any unusual marks on your skin

Approximate Water Composition of the Human Body:

Body mass 75%, Brain 75-80%, Blood 83%, Heart 75%, Muscles 50– 75%, Bones 22%

The human body uses water for circulation, for breathing, to control body temperature, to protect and cushion important parts of the body. Water is used by the body to remove wastes from our body, to provide energy and to keep the brain alert. Muscles hold more water than fat, so a fitter person will carry more water in their body tissue than an unfit person.

Some wise Water tips:

• Young children could aim to drink about 4-6 cups of water per day; older children and adults, about 6-8 cups 
• Carry a water bottle 
• Dilute sweet drinks with water. Add additional ice cubes. 
• Drink more when it is hot or when exercising
• You may need to drink more water when you are spending time in air-conditioned or heated rooms 
• Watch for these signs of dehydration: feeling hot,  perspiration, tiredness, dry mouth, thirst, headache, lightheadedness, dark urine, poor concentration, nausea, muscle cramping, dizziness, disorientation, not communicating clearly or not perspiring anymore
• Remember your body was made to move and water helps you remain fluid and balanced

Edward Stanley, 15th Earl of Derby said, “Those who don’t find time to exercise will have to find time for illness.”

The National Health Guidelines states children need 1-2 hours of exercise per day and adults should aim for at least 5 x 30 minutes per week.

For those who are time poor high- intensity training (HIT) is an option. HIT is an exercise strategy alternating short bursts of intense anaerobic exercise with less intense recovery periods. This technique is often used by professional athletes. Catalyst, Fit in 6 Minutes a Week, demonstrates the science behind this technique.

Tips: 10 Good Reasons to Exercise

1. Keeps you fit
2. Improves circulation
3. Increases energy
4. strengthens all muscles
5. Improves posture
6. Increases flexibility
7. Improves digestion
8. Reduces anxiety and stress
9. Improves sleep
10. Makes you happier

Understanding the Autonomic Nervous System (ANS) can provide deep insight into the vital role Rest plays for bolstering our health and wellbeing. The ANS comprises of 2 opposing systems: The Sympathetic Nervous System (SNS) which responds automatically to sensory stressors and prepares the body for ‘fight or flight and the Parasympathetic Nervous System (PNS) which is a reflexive, coordinated bodily response to promote healing, or ‘rest and digest’, after the stress has passed.

Our senses play a key role in interpreting our external world. We rely on our sense of sight, smell, touch, sound and even taste to warn us of impending danger. On a very positive note, it is comforting to know that we can also design an environment to bathe our senses which will switch on the PNS to promote healing, rest and restoration. It is wise to be intentional in surrounding yourself with calming and pleasing sights (art), smells (aromatics), materials (soft fabrics) and sounds (calming music). 

Sleep is an important element in our Rest topic. Sleep is the time the body heals itself and processes memories and new information. Young children and teenagers need around 10 hours sleep each night and adults require 6-8 hrs. We always feel great after a good night’s sleep.

Some powerful Rest tips:

• Foods like bananas, yoghurt and milk help you sleep

• Deep breathing before going to bed helps relax the body
• Increase exposure to sunlight during the day
• Ensure your room is quiet, dark and at a reasonable temperature in the evening
• Have the right equipment, a comfortable bed mattress and pillow
• Try to go to sleep and wake up at a similar time each day
• Don’t engage with technology before going to bed
• Don’t eat a big meal before going to bed
• Avoid caffeine late in the day
• Go to bed when you are tired
• Finish your day with a ‘winding down’ routine, e.g. shower, clean your teeth, wash your face, write in a journal and read for a short time
• Meditate on positive experiences as you slip off to sleep

Check out this great study on sleep.